CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
– Hip / Groin
2 Rounds of:
10/leg SLDL w/ KB
10 Good Mornings 20/15kg
16 Walking Lunges
Weightlifting
Back Squat (8-6-3-1-1-1 w/ 4 Min Windows)
Metcon
Metcon (AMRAP – Reps)
EOMOM for 21 Minutes – 7 Rounds of:
Min 1 – AMRAP Superman Back Raise
Min 2 – AMRAP Supine Ring Row
Min 3 – AMRAP Med Ball Skaters
Your score is the total reps you perform across all three movements. You will have one score.